Putting Reasons to Resistance

Short and sweet – here we go. This article is going to elucidate the topic of resistance training by providing you with an understanding of what it is (and what it’s not), the results that it can produce for you and any risks associated with it.

What is resistance training?

As stated by the Journal of Strength and Conditioning Research, “…resistance training refers to a specialized method of conditioning, which involves the progressive use of modalities designed to enhance health, fitness, and sports performance” [1]. In simpler terms, it is any mode of exercise wherein external loads (not just body weight) are used to progressively challenge the body, forcing it to adapt to meet the new demands and optimize performance. The term “progressive” means that over time, as the body adapts to be able to successfully meet the demands put on it during training, the externals loads that are used to challenge the body are also increased. This allows for a continual stimulus that encourages ongoing adaptation in your body. Examples of external loads that can be used are resistance bands, dumbbells, kettle bells, medicine balls, resistance machines, etc., to name a few.

Resistance training at least 2 times per week is recommended by the Centers for Disease Control and Prevention for all individuals [2].

**What Is It Not?**

Resistance training is not just for individuals looking to “get big”. Rather, it is a far underrated, critical adjunct to a well-rounded active life for nearly all individuals and subgroups, whether one is looking to lose weight or bulk up. Lastly, to settle any anxiety now, resistance training is not dangerous and should not induce fear or hesitation in anyone, provided proper form, reason and/or standing medical advice are followed. Just as with any other kind of exercise, you should merely ensure that you are in sufficiently good health and check with your doctor before beginning a workout program.

What are Effects of Resistance Training?

The great thing about resistance training is that it can be structured in a multitude of ways so as to be beneficial for every person, no matter what your goals are. So what are the possible results?

1. Improved Physical Appearance/Body Image

Yes, resistance training has historically been used to grow bigger muscles, as exemplified by the hype that accompanied Arnold Schwarzenegger’s (and other body builders’) rise to fame in the 70’s. But in the last several decades there has also been an exponentially growing body of evidence showing resistance training’s important implications for many other health aspects, such as for with weight loss (read weight loss article |||||||\HERE/||||||| for more on this). To briefly summarize this point here, resistance training has repeatedly been shown to prevent muscle loss, maintain resting metabolic rate and encourage fat ‘burning’ during periods of diet-induced calorie restriction, as well as to reduce one’s chances of regaining weight after dieting [3–6]. Thus, whatever your goal is – maintaining or growing muscle is never a bad thing!

2. Increased Athleticism

The effects of resistance training are highly variable depending on how you tailor your exercises, and as such can be applicable to any sport or activity. Tweaking the exercises and parameters of your program, you can improve strength, muscle size, body composition, vertical jump, sprint speed, endurance, and your overall ability to control your body. These improvements can be attributed to neurological adaptations that occur with training, as well as the morphological (actual changes in size and function of the muscles themselves). Neurologically, trained individuals can active their muscles at (voluntarily) faster rates, for a longer period of time, with less effort and greater efficiency, as well as to greater maximal levels than their untrained counterparts [7]. At the level of the muscle itself, training can lead to an increase in the size, maximal strength production, fatigue-resistance, and/or mechanical efficiency capabilities [7,8].

3. Improved Functional Abilities (esp. in elderly)

Young and old alike can benefit from resistance training, simply due to its positive effects on improving functional capabilities as well as decreasing the risk for hospitalization and subsequent mortality.

As we age, we experience a progressive loss of muscle mass –studies citing 3-8% per decade after age 30 then anywhere from 10-15% per decade after age 50, and up to 30% between 70-80 years of age [9,6]. This is extremely troublesome because the extent to which one’s muscles can produce quality power is critical to independent living for doing every-day-things such as standing up from a low-seated position, to catching your balance and preventing a fall after tripping, to something as basic as normal-speed walking. Furthermore – as if the risk of losing day-to-day independence was not enough motivation – a decrease in these measures of functional power production (walking speed, balance, sit-to-stand speed) is also directly correlated with an increased risk of re-hospitalization following injury, as well as overall mortality [10,11].

The risk of hospitalization increases tremendously with age due to many factors. One of the most common causes of hospitalizations in older populations is fracture of the hip as a result of falling. Sadly, hospitalization and bed rest are associated with significant decreases in strength, power, muscle mass, tolerance to exercise/physical activity, and overall function after just 10 days (or less) [12]. This is in addition to any strength loss normally seen with aging.

All this being said, the best way to avoid ‘aging’ is by exercising. Resistance training in particular is of critical importance, as it can cause increased muscle mass with as little frequency as 2 sessions per week, as well as lower risk of fracture by preventing age-related declines in bone mass [6]. Get active now; stay healthy; live well!

4. Improved Overall Health Parameters

Unfortunately, the benefits of resistance training on health have been largely overlooked in the past. However, with the amount of evidence now mounting behind it, the public stage light is finally being more equally shared between resistance training and traditional aerobic training. Resistance training has been shown to have beneficial effects on blood lipid levels (e.g. cholesterol), resting blood pressure, resting glucose levels and insulin sensitivity (Type 2 Diabetes), bone density, body composition, and potentially certain cognitive conditions such as depression [6,13,14].

Any risks?

As with any mode of training – aerobic, resistance, or otherwise – there is always a risk to beginning an exercise program. The biggest risks tend to be either heart-related or orthopedic in nature. Orthopedic injuries are common when beginning any exercise program due to over-eagerness, false confidence or low body awareness. This is why it is recommended that all individuals start slow in their exercise programs and establish a sense of baseline before ramping up the intensity. Cardiac-related events are typically not ‘caused’ by exercise itself, but rather ‘prompted’ by the sudden increase in demand that is placed on the heart after many months, years or even decades of abuse (sedentary lifestyle, high blood pressure, cholesterol, or resting glucose levels, etc). In all cases, it is recommended that you check with your doctor before initiating any exercise program.

The Bottom Line

As stated at the beginning of this article, resistance exercise is now being recommended as part of a regular component of anyone’s physical activity program by the Centers for Disease Control and Prevention [2]. Resistance training is also approved and deemed safe for children, per the National Strength and Conditioning Association [1]. It is an essential component to living a healthy lifestyle. Whether your goal is fat loss, bulking up, increased self-confidence, sport-specific training, improved functional independence, or general health management, the benefits of resistance training can help you get there. Exercise can always be safe, but in some cases it should be done under supervision of a health professional. As always, check with your doctor before beginning any kind of exercise program.

So set your goal, make a plan and take action! Everything is within your reach.

For guidance on how to create your own resistance training program and tailor it to fit align with your goals, see our Beginners Guide to Resistance Training, ||||||||\HERE/|||||||||.

Bibliography

Faigenbaum AD, Kraemer WJ, Blimkie CJR, et al. Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. J Strength Cond Res. 2009;23(5 Suppl):S60-S79.

2. Centers for Disease Control and Prevention. 2008 Physical Activity Guidelines for Americans - Fact Sheet for Health Professionals on Guidelines for Children and Adolescents. 2008.

3. Hunter GR, Byrne NM, Sirikul B, et al. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity. 2008;16(5):1045-1051.

4. Izumiya Y, Hopkins T, Morris C, et al. Fast/Glycolytic muscle fiber growth reduces fat mass and improves metabolic parameters in obese mice. Cell Metab. 2008;7(2):159-72.

5. Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and / or resistance training on body mass and fat mass in overweight or obese adults. 2018:1831-1837.

6. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012;11(4):209-16.

7. Aagaard P. Training-induced changes in neural function. Exerc Sport Sci Rev. 2003;31(2):61-7.

8. Kraemer WJ, Deschenes MR, Fleck SJ. Physiological adaptations to resistance training: implications for athletic conditioninig. Sport Med. 1988;6(4):246-256.

9. Marcinek DJ, Wanagat J, Villarin JJ. Comparative Skeletal Muscle Aging. In: Wolf NS, ed. The Comparative Biology of Aging. Dordrecht: Springer Netherlands; 2010:287-317.

10. Pavasini R, Guralnik J, Brown JC, et al. Short Physical Performance Battery and all-cause mortality: systematic review and meta-analysis. BMC Med. 2016;14(1):215.

11. Ostir G V., Kuo Y-F, Berges IM, Markides KS, Ottenbacher KJ. Measures of lower body function and risk of mortality over 7 years of follow-up. Am J Epidemiol. 2007;166(5):599-605.

12. Coker RH, Hays NP, Williams RH, Wolfe RR, Evans WJ. Bed rest promotes reductions in walking speed, functional parameters, and aerobic fitness in older, healthy adults. Journals Gerontol - Ser A Biol Sci Med Sci. 2015;70(1):91-96.

13. Simão R;, Fleck SJ, Polito M;, Monteiro W, Farinatti P. Effects of Resistance Training Intensity, Volume, and Session Format On The Postexercise Hypotensive Response. J Strength Cond Res. 2005;19(4).

14. de Sousa EC, Abrahin O, Ferreira ALL, Rodrigues RP, Alves EAC, Vieira RP. Resistance training alone reduces systolic and diastolic blood pressure in prehypertensive and hypertensive individuals: meta-analysis. Hypertens Res. 2017;40(11):927-931.